Is the "anti-inflammatory diet" that is popular on the Internet really that magical?

In recent years, "anti-inflammatory diet" has sprung up like mushrooms on major social media platforms. Many bloggers are introducing various "anti-inflammatory foods" and recommending various "anti-inflammatory diet lists". Blueberries, raspberries, blackberries, olive oil, salmon, sardines, broccoli... are all "regulars" on the list.

Many people say that an "anti-inflammatory diet" can enhance human immunity, reduce the risk of inflammatory infection, and even reduce the risk of cancer.

Image source: A social platform

What kind of "inflammation" does the "anti-inflammatory diet" fight? Does the "anti-inflammatory diet" really exist? Can the "anti-inflammatory diet" really improve immunity and prevent cancer?

What is the “inflammation” that “anti-inflammatory diet” fights against?

When it comes to "inflammation", many people will think of illness and inflammation, so naturally they will think that "anti-inflammatory diet" is good. So, what is the "inflammation" in the anti-inflammatory diet? Is it the same as the "inflammation" and "inflammation" we usually say?

In fact, the "inflammation" in anti-inflammatory diet is not the same as the "inflammation" or "wound inflammation" caused by viruses or bacteria that we often say.

Normally, wound inflammation and inflammation are an acute inflammatory response (Acute Inflammation), which usually occurs when the body is infected by bacteria or damaged by external forces. It is a defensive response of the body's own immune system to external stimuli. It can eliminate invading viruses and bacteria and help the body repair itself.

Acute inflammation usually reacts quickly and may be uncomfortable at the time, but it comes and goes quickly. For example, after an accidental scratch, we will feel redness, swelling, heat, and pain around the wound. This is the external manifestation of inflammation in the body, but it will heal quickly.

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The "inflammation" in the anti-inflammatory diet refers to chronic inflammation, which is a low-level inflammatory response produced by our body under stress or stress. The characteristics of this type of inflammation are that the impact is very small and silent, and it is usually difficult to be noticed by people, but it lasts for a long time and can gradually develop over several months or years, causing slow and subtle effects on our body.

In recent years, more and more studies have shown that chronic inflammatory responses will slowly have adverse effects on the body. Many studies have found that chronic inflammation is related to many chronic diseases, so there is a term called "anti-inflammatory diet."

Is there really an "anti-inflammatory diet"?

There are indeed many studies that believe that many chronic diseases are related to chronic inflammation in the body, and an "anti-inflammatory diet" is believed to be able to fight this inflammatory state and reduce the risk of disease.

So, does an “anti-inflammatory diet” really exist? What exactly is an “anti-inflammatory diet”?

In fact, the scientific community has not yet reached a consensus on which foods are anti-inflammatory and what is an "anti-inflammatory diet". In other words, no one can clearly say which foods are anti-inflammatory and what is an "anti-inflammatory diet". The "anti-inflammatory diet" lists on the Internet are just the results of some studies, but there is no consensus in the scientific community.

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The Dietary Inflammatory Index (DII) was first proposed by researchers at the University of South Carolina. It is based on dietary analysis of literature and is used to evaluate the inflammatory response of diet. Now many scientists have selected different nutritional dimensions based on literature research to establish different data models to evaluate the dietary inflammatory index of different foods.

The first version of the dietary inflammation index was proposed in 2009 and has been updated several times since then.

In 2014, a study quantified the anti-inflammatory and pro-inflammatory effects of diets. "Pro-inflammatory diets" mostly include sweets, high-fat foods, fried foods, refined carbohydrates, processed meats, etc., while "anti-inflammatory diets" mostly include fresh fruits and vegetables, whole grains and beans, nuts, aquatic products, spices, etc.

A 2021 review study screened 88 foods with anti-inflammatory effects from 3,581 studies and divided "anti-inflammatory foods" into 6 categories, including:

① Vegetables, especially cruciferous vegetables, such as kale, cabbage, broccoli, etc.;

②Fruits, especially berries such as cranberries, strawberries, blueberries, grapes, etc.;

③ Foods rich in dietary fiber, such as whole grains and beans;

④ Foods rich in polyphenols and flavonoids, such as green tea, soybeans, etc.;

⑤ Spices, such as turmeric, ginger, cinnamon, nutmeg, sage and garlic;

⑥Foods rich in ω-3 fatty acids, such as salmon, flaxseed oil, algae oil, grapeseed oil, rapeseed oil, nuts, almonds, etc.

The USDA has also developed a children's version of the Dietary Inflammation Index. The establishment of the Dietary Inflammation Index is still under study.

Generally speaking, the so-called anti-inflammatory food list and anti-inflammatory diet are mostly some common healthy foods in life. However, the "anti-inflammatory diet" is still in a theoretical research stage and has not formed a consensus in the scientific community. At present, we cannot accurately say which foods can be anti-inflammatory and which are anti-inflammatory diets.

Anti-inflammatory diets really

Can it improve immunity and prevent cancer?

There is currently a lot of research on the relationship between anti-inflammatory diet and health.

Many studies have found that inflammatory responses increase the risk of a variety of chronic diseases, such as metabolic syndrome, asthma and lung function, lung cancer, esophageal cancer, colorectal cancer, breast cancer, prostate cancer, pancreatic cancer, endometrial cancer, cardiovascular disease, depression, telomere length, bone mineral density, obesity and overall mortality, etc. Therefore, many people say that eating an anti-inflammatory diet can enhance immunity, reduce the risk of inflammatory infection, and reduce the probability of cancer.

Does an anti-inflammatory diet really have so many magical health benefits?

In fact, these statements exaggerate the imagination of anti-inflammatory diet, so people should not believe them blindly.

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First of all, the current research results on dietary inflammation and health effects are all observational epidemiological studies, and the results found are only correlations, which cannot confirm causality; although many studies have found some correlations, most of the evidence is very limited, and the design of many studies still has many limitations.

Secondly, anti-inflammatory foods and dietary inflammation index are still in the research stage. Using something that is temporarily "unknown" to determine its impact on health will greatly reduce its effectiveness, and it is difficult to guide our daily diet because you don’t even know what an anti-inflammatory diet is.

Moreover, our body's immunity is related to the whole body's immune system, including the skin system, respiratory system, endocrine system, blood system, etc. It reflects the overall health of the human body and cannot be improved by a certain food. What it requires is overall nutritional balance.

It should be noted that the relationship between diet and health is complex and is affected by many factors, including individual differences, eating habits, lifestyle, etc. There are too many factors that affect human health, including diet, living conditions, staying up late, exercising, smoking and drinking...

In general, it is too early to say that an anti-inflammatory diet has all kinds of health benefits, so people should not blindly believe in or follow the trend.

For most of us ordinary people, it is recommended to refer to the dietary guidelines to arrange your diet, try to diversify your food, consume a variety of nutritious foods, and try to achieve a balanced nutrition, so as to protect your health. If you have health problems, such as illness or inflammation, go to the hospital for treatment in time to avoid delaying the condition.

References

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Planning and production

Author: Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Review丨Zhang Yu, researcher/PhD, Chinese Center for Disease Control and Prevention, national health science expert